“A healthy diet rich in vegetables and fruits, even after Parkinson’s diagnosis, could delay their progression and improve their survival,” says author Xiang Gao, MD, PhD, head of the department of nutrition and food hygiene at Fudan University’s School of Public Health in Shanghai (formerly Penn State).
“There’s no magic remedy to prevent neurodegenerative diseases like Parkinson’s, but there are healthier options for the brain,” he emphasizes. “A diet rich in antioxidants and flavonoids can have a positive effect on the risk, evolution and complications of Parkinson’s disease.”
The following tips from Nicole Shuckett, RD, a private dietitian in Toronto and nutrition specialist for movement disorders, can help you consume more flavonoids.
Eat with the rainbow. Choose fruits and vegetables of diverse colors to receive a variety of flavonoids, Shuckett points out. In the analysis published in Neurology, those who consumed more anthocyanins (from foods such as blueberry, cherry, cranberry, or bran cabbage) and flavonols (in apple, tea, banana, peach and pear) had a survival rate of 66 to 69% higher than those who consumed less. Include ingredients rich in flavonoids by adding chopped parsley to the soup or juice of lemon, lime or orange to water.
Make it juicy. “You can add berries, high quality cocoa and green leafy vegetables to smoothies,” recommends Dr. Niotis. They’re good for people with Parkinson’s disease or for those who have difficulty chewing, swallowing or using kitchen utensils, she adds.
Buy the frozen versions. Frozen strawberries, blueberries and raspberries can be cheaper than fresh berries and can be preserved for months, Shuckett points out. Same for spinach, kale and other frozen greens, which can be added to soups and stews.
Sip a cup. black tea and green tea come from the same plant (camellia sinensis) and both contain flavonoids called epicatequines. Soaking tea in boiling water for 5 to 10 minutes increases the amount of antioxidants, according to a study published in Food Chemistry by researchers at Clarkson University in Potsdam, NY.
Fix them some food Look for recipes with tofu, green beans, cabbage, onion, tomatoes and peppers, raw or cooked. All are good sources of flavonoids, Shuckett points out.
Taste the red wine. Drinking three glasses of red wine a week was linked to a lower risk of study mortality, but alcohol isn’t for everyone. “A drink a couple of times a week is fine, as long as your doctor doesn’t advise otherwise,” Shuckett indicates.
Don’t forget dessert. Get flavonoids even from dessert by choosing those with dark chocolate or fruit, recommends, Shuckett, who also suggests combining them.
